Sounds like you're really doing great, Swan. Way to go. Thanks for starting the next challenge.
I'm going to stick with my last challenge's goals -- to exercise a minimum of 140 minutes a week. This week I haven't met my goal because I've been sick. But in general, I've done really well and feel great about it. I'm looking forward to continuing to do better in this area.
I will begin to exercise..... i should say walk. I started last night but walked too long, when I came home and climbed the stairs I pull a muscle in my upper front thigh. Hope it doesnt' hurt for long. Oh well. This challenge I will succeed, its my main focus.
Thanks for starting the challenge.
[This message has been edited by canadian (edited 02-15-2001).]
Thanks, Swan, for starting part deux of the challenge.
On part one, I actually exceeded my goal pretty dramatically. I had said I wanted to exercise 210 min/week, with 140 min/week as a minimum. Late in January, I decided I would exercise every day in February and have kept to that so far. Last week, I exercised 335 minutes!
So, I'd like to continue challenging myself by exercising every day during the course of this challenge. I'm pretty sure I can do this, even when it's inconvenient. Last weekend, I spent 2 nites in New York City to take in 2 plays on Broadway (The Lion King and Search for Signs of Intelligent Life in the Universe). Each morning at the hotel, I used the treadmill in their fitness center. It was a great way to start the day!
I do have a question to all of you regular exercisers. I have been underwhelmed by my losses since becoming an exercise junkie. I had expected to pick up the weight loss pace, but this hasn't proved out - at least not yet. What have you folks experienced when you really exercise a lot?
Judy - Applause, applause for your EXCEEDING your exercise goal!!!!!!! Keep up the good work.
As for how exercise translates into weight loss, it's my experience that it may not speed up your weight loss. And as you gain muscle, you may gain a little weight initially. But you will lose inches and become a smaller size. Take your measurements, keep exercising and then wait a month or two and see if there's a difference.
(Never take your measurements after exercise in order to insure an accurate reading).
Also, be sure not to allow yourself more food by rationalizing that you've been exercising. This is the voice of experience talking.
If you want to speed up weight loss, keep exercising as you have AND eat maybe 2 points less than your maximum.
Okay, okay i am in..........my goals this part of the challenge are water and walking everday, no excuses!!!!!! Okay wait i think i better amend that a little for sake of sanity, i will walk 5 out of 7 days a week, and water everyday!!! Lets get going!!!!
Judy, this is the great mystery in my mind as well. On weeks when I exercise 140 minutes (or more), I tend not to lose weight. On weeks when I exercise less, that's when the weight comes off. I'm not buying that I've built muscle that quickly. I *might* buy that I've built up lactic acid or whatever it is, and that my muscles are holding water because I've stressed them and my body's not yet efficient at releasing that water and bringing down inflammation quickly. This is a theory I've been hearing lately since I started looking into this.
So this week I'm going to do my exercise again (didn't do any last week due to being sick -- and of course I lost weight), and I'm going to try something different -- I'm going to soak in bath salts that claim to pull those acids out of your muscles. I've heard this from a number of sources, too -- that after a workout (or a massage, which can cause the same problems), soak in a tub full of warm water and epsom salts. This is supposed to help your body release the acids that have built up, which is why these baths help soothe aching muscles.
Lauren and Swan - thanks for your responses about the connections between exercise and weight loss. I'd always been skeptical about how slower weight loss can be explained simply by the increase in muscle you get from exercising. It just seemed to be an excuse. However, the idea of a lactic acid buildup seems far more credible. So, if I continue to exercise each day, then I should see consistent weight losses from here.
Howdy all,
Thanks for the new challenge, Swan. Although my last goal of an additional 1 day of swimming and 2 days of weights has turned into 1 day of weights (in addition to daily walking) it is a step in the right direction.
As to Judy's questions, I always lost alot (2-4 lbs weekly) when I walked a swift hour daily. Now that I've added the weights and am not so vigilant on the walks, there has been a significant decrease. Also, I've let my water consumption drop. So, those are both possible reasons for slower losses.
You just kind of have to play with it. And, if you are feeling good doing this amount of exercise, who really cares what the iron monster says, anyhow? I'm definitely in smaller clothing at this weight due to exercise. And I feel sooooo much better.
All the best, I've got to figure how to get in a swim session this week.
Hi all! Count me in for the spring challenge too. I was very successful during the last challenge, and hope to keep up with the same goals: exercise at least 5 days per week, limit sweets, keep within my point range, and smile at myself everyday.
On the exercise topic, I also find that if I exercise more than usual during one week, my loss is not as good. But I ordinarily exercise at least 7 or more hours per week and have been losing at a pretty steady pace of 2 to 2.5 pounds per week. Some things that I think really help me are wearing a heart rate monitor to make sure I'm working within my target heart range during cardio, taking at least one day off per week, and eating at the high end of my range (and eating some (or all) of my exercise points). Unlike Swan, I have better losses if I eat more when I exercise. I'm a large person (5'10", large frame) so maybe that is part of the difference. By virtue of my size alone, I am burning more calories than a petite woman at the same weight. So I guess, as Dora already noted, it's just a matter of trying different things to see what works best for you. There's no doubt in my mind that it's worth it!
Marcie - Interesting to hear about how you eat at the upper end of your range, exercise and loss weight consistently. I'm smaller (around 5'2" and have a medium frame) and I exercise a good amount. A usual week for me includes 3 days of weightlifting, one session of Pilates, one session of Yoga, one session of Funk Aerobics. Sometimes, I also add extra aerobic activity. I'm focusing more on following the program and continuing with exercise to see if I have better results.
I had an idea about why weight loss appears slower even after a good amount of exercise. Say, for instance, that you lose 6 pounds of fat and gain 4.5 pounds of muscle as a result of exercise. The scale would show only that you have lost a net of 1.5 pounds, but you would be so much healthier and have looser fitting clothes. The scale is only one indicator of health and fitness and is frustrating with its continuing fluctuation.
Have any of you ever weighed several times a day to see what happens? Before a shower, I weigh more. I am lighter in the mornings and before meals. I remember an old WW leader who would tell anyone weighing in with a slight gain or maintain to go 'potty.' Invariably, afterwards the scale indicated a loss. It's not like one bathroom trip has propelled you from the land of obesity to the land of fitness. And it's so easy to become discouraged when the scale gives a 'thumbs down.' Can you tell that I have given up on weighing for a while????
Marcie - Interesting to hear about how you eat at the upper end of your range, exercise and loss weight consistently. I'm smaller (around 5'2" and have a medium frame) and I exercise a good amount. A usual week for me includes 3 days of weightlifting, one session of Pilates, one session of Yoga, and one session of Funk Aerobics. Sometimes, I also add extra aerobic activity. I'm focusing more on following the program and continuing with exercise to see if I have better results.
I had an idea about why weight loss appears slower even after a good amount of exercise. Say, for instance, that you lose 6 pounds of fat and gain 4.5 pounds of muscle as a result of exercise. The scale would show only that you have lost a net of 1.5 pounds, but you would be so much healthier and have looser fitting clothes. The scale is only one indicator of health and fitness and is frustrating with its continuing fluctuation.
Have any of you ever weighed several times a day to see what happens? Before a shower, I weigh more. I am lighter in the mornings and before meals. I remember an old WW leader who would tell anyone weighing in with a slight gain or maintain to go 'potty.' Invariably afterwards, the scale indicated a loss. It's not like one bathroom trip has propelled you from the land of obesity into the land of fitness. And it's so easy to become discouraged when the scale gives a 'thumbs down.' Can you tell that I have given up on weighing for a while????
Sorry for going off on a tangent...
By the way, does anyone have a calendar which indicates the first day of Spring? While this challenge ends then, I have been unable to find the exact date. Thanks.
Although my last goal of an additional 1 day of swimming and 2 days of weights has turned into 1 day of weights (in addition to daily walking) it is a step in the right direction.
